Schedule Change at RWC - NEW Class Times! Starts Sept 2nd!

Monday - Thursday  4pm, 5pm, 6pm and 7pm and Prep Course at 6pm.

Friday 4pm, 5pm, 6pm. 

Additional 6pm Class starting at Santa Clara on 2nd September (Mon-Thurs)!

Summer Wrap up Challenge!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE

 

 

 

 
 
 
 
 
 
 
 

 

 


Posted on March 28, 2014


NorCal CrossFit April. 7th 2014

Tricks with Kettlebells at Mountain View!

Emel creates a new way of counting rounds, chalk on the pants! 

Olympic Lifting Cycle

How did the testing go? Anyone a mutant? You probably realised that mutant level is set ridiculously high and may never be reached by anyone! Always good to have something to aim for ;-)

This next month we are shifting our focus to Olympic Lifting. Why? Well, why not? We can all stand to get better at it; Whether that means perfecting technique or lifting heavier. This is also a great time to step back from a lot of high intensity (think Open) metcons. Don't worry, we will still be doing those, we are CrossFitters after all! We will just be placing more emphasis on the Olympic Lifts.

After doing a couple of these Oly focused sessions you will soon realise that they are intense in their own way and take a lot out of you. Be prepared to snatch and clean and jerk a lot! You will see a lot of numbers (percentages) thrown around in the programming. Don't get too caught up in them, they are merely there to give you a rough guideline for what load you should be lifting. Your coaches will give you a better understanding before each class

Make sure you record ALL of these sessions so that you can build on your lifts each week. Feel free to geek out as much or as little as you like on this, it's going to be fun!

WORKOUT FOR MONDAY

3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets

Back Squat - 70% x 5 x 5

Push Press - 70% x 5 x 5

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Schedule Change at RWC - NEW Class Times! Starts Sept 2nd!

Monday - Thursday  4pm, 5pm, 6pm and 7pm and Prep Course at 6pm.

Friday 4pm, 5pm, 6pm. 

Additional 6pm Class starting at Santa Clara on 2nd September (Mon-Thurs)!

Summer Wrap up Challenge!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE